Gymnastic Strength
Warm up
2 rounds of
2 wall walk
10 OH Plate Squat
10 V-sit up
10 Barbell row
Full Body Day
Back Squat
2 sets:
20 Back Squat at 50-55% RM
*rest 3 mins in between sets
Superset 1
4 sets of
12 Incline Bench Press
12/12 Single arm DB Row
Supersets 2
4 Sets:
10 Seated DB Curl
12-20 Bench Dips
METCON
Warm up
2 rounds:
50 Single unders
10 Kipping
10 Hang Muscle clean
10 Good morning
10 Behind the neck strict press
*10 mins to load the CnJ weight
Clean and Jerk
5 sets of
3 reps Clean and Jerk (touch and Go)
at constant weight 75%
Conditioning
AMRAP 12 mins
40 Double Unders | 100 single unders or 20 DU | 40 jumping jack
20 Alternating DB Hang Clean and Jerk (22.5/15 kg | 17.5 kg/10 kg | 12.5 kg/7.5 kg)
10 Pull Up | Banded Pull up | Ring rows